vegetables – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.10 Broccoli Soup | Vitamix Recipes https://cavemanketo.com/broccoli-soup/ https://cavemanketo.com/broccoli-soup/#comments Wed, 20 Jan 2016 12:27:39 +0000 https://cavemanketo.com/?p=5742 Today I’m going to make a delicious, creamy Broccoli soup, all cooked in the Vitamix! Cooking food in the Vitamix still amazes me.  How can a blender actually cook food? It turns out that the friction from extended blending heats the liquids to near boiling temperatures and can cook the food. A few weeks ago …

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Today I’m going to make a delicious, creamy Broccoli soup, all cooked in the Vitamix! Cooking food in the Vitamix still amazes me.  How can a blender actually cook food? It turns out that the friction from extended blending heats the liquids to near boiling temperatures and can cook the food. A few weeks ago I tested this out and cooked scrambled eggs. We’re going to use the same principle to make a quick soup. If you’re just reading about blending, check out the rest of the recipes in this series under the Vitamix Recipes tag.

Ingredients for Broccoli Soup

Here’s a shot of all the ingredients. I’m using almond milk as part of the mix to reduce the calories but if you want, you could just use more heavy cream.

Cutting up the Broccoli

I used a fresh head of broccoli but you could also use frozen.  I cut the florets off of the stem and just used the florets.  I tried using the entire head including the stem but the soup had a woody taste to it.  My wife didn’t mind the taste but I like it better with just the florets.

Liquids First

As with all Vitamix Recipes, you want to properly stack the ingredients.  You want to make sure there is no air gap near the blades so you always start with the liquids.

Squishy Stuff Next

After the liquids come the soft ingredients, in this case cheese.

Then the Solids

Finally, add in the solid ingredients like the broccoli and onions.

Broccoli Soup in the Vitamix before Blending

Here’s a view of the stack up with the liquids on the bottom and the solids on top.

Broccoli Soup in the Vitamix

As you can see, we’re using one of the pre-programmed modes of the Vitamix. This is the soup mode that starts out slow to blend the ingredients into a liquid and then goes to high for 5 minutes to heat the soup up.  If you don’t have this mode, just use the variable speed and do 1-3 for 30 seconds until blended and then 10 for 5 minutes.

The Vitamix Really Does Heat Soup

The end of this recipe is really cool, after blending for 5+ minutes you remove the lid and a whiff of steam comes out!  I checked the mixture with my Thermapen at the end and you can see its at 191 degrees! The Vitamix really does cook food!!

Broccoli in the Bowl

For some added flair and texture, I put some more broccoli florets at the bottom of the soup.

Broccoli Soup

I served the soup in little ramekins and topped it with some salt, pepper, cheddar cheese and a broccoli floret!

Broccoli Soup
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 130g
  • Calories: 272
  • Fat: 23g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 10g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ¼ cup heavy cream
  • ¼ cup cream cheese
  • ¼ cup sour cream
  • ¼ cup almond milk
  • 4 ounces cheddar cheese (115g)
  • 1 Head Broccoli (202g) (7 oz Broccoli), steamed
  • ½ onion (70g)
  • ½ Chicken Bouillon Cube
Instructions
  1. If starting with a head of broccoli, cut off just the florets
  2. Steam the florets in the microwave (3 minutes with a little water in a bowl) or on the stove
  3. Add in the liquid ingredients into the blender
  4. Add in the cheese, broccoli and onion
  5. Break up the bouillon cube and sprinkle it over the top
  6. Mix on the soup setting
  7. Serve!
Notes
The stalks of the Broccoli have a woody taste, so I don't include them in the soup. I tried it both ways and liked it better without the stalks but you can make it either way.
 

Vitamix Pro 750
This is the crème de la crème of blenders. I know what you’re thinking, why would I possibly need this? What could I make? Wonder no more! Check out all the Vitamix Recipes where you can make low carb smoothies, soups, nut butters, keto desserts and more!
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.

Non-slip Cutting Board
Let’s face it, keto involves a lot of prep. You’ve got to slice all those vegetables, cut up all that meat and not just any old board will do. Make sure to grab yourself a nice non-slip one for the kitchen!

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Cauliflower Casserole | Video https://cavemanketo.com/video-cauliflower-casserole/ https://cavemanketo.com/video-cauliflower-casserole/#comments Fri, 13 Feb 2015 11:34:46 +0000 https://cavemanketo.com/?p=5470 Check out the original post: Cauliflower Casserole I’m always looking for new ideas for casseroles that last the week. I call these 5-day dishes that can be made on Sunday, stored and reheated each day for lunch. I find that this is the easiest way to maintain keto. You only choose to do keto once …

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Check out the original post: Cauliflower Casserole

I’m always looking for new ideas for casseroles that last the week. I call these 5-day dishes that can be made on Sunday, stored and reheated each day for lunch. I find that this is the easiest way to maintain keto. You only choose to do keto once a week when you cook and it takes a lot less time during the busy week. This week’s inspiration comes from Cauliflower. Its a vegetable that I didn’t eat much of before keto but I’ve really become attached to. Its simple to get and takes flavoring well.

Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!

Scrap Trap
This handy little invention attaches to a drawer in your kitchen and allows you to scrap the crumbs and extras off of your cutting board. Its a huge time saver to have a little trash bin right by your side while cooking. Dishwasher safe!
RSVP Stoneware Grease Keeper
Never throw away bacon fat. Ever! This thing is the coolest invention. It’s a little ceramic container that has a built-in filter that stores your bacon grease. You simply pour the grease into it when you’re done frying some bacon and its ready to spoon back into the pan next time you’re frying some veggies!
Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!

GlassLock 17 Oz. Square Food Container
These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure.

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Fry-day: Broccoli https://cavemanketo.com/fry-day-broccoli/ https://cavemanketo.com/fry-day-broccoli/#comments Fri, 07 Mar 2014 12:07:34 +0000 https://cavemanketo.com/?p=3702 If you haven’t already figured it out, I’m kind of obsessed with my Deep Fryer. I’ve already fried all of the normal things like wings, chicken nuggets, and shrimp.  Now in order to feed the itch I’ve got to get creative.  This fry-day I’ll show how to deep fry Broccoli! I couldn’t believe how well …

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If you haven’t already figured it out, I’m kind of obsessed with my Deep Fryer. I’ve already fried all of the normal things like wings, chicken nuggets, and shrimp.  Now in order to feed the itch I’ve got to get creative.  This fry-day I’ll show how to deep fry Broccoli! I couldn’t believe how well this worked out.  Each sprout exploded with flavor almost like a popcorn kernel!Head of BroccoliStart with a fresh bunch of broccoli.Broccoli FloretsChop off the base and separate out just the florets.Broccoli Florets in FryerThrow ’em in the basket and prepare to be amazed!Fried Broccoli FloretsHere’s a closeup of the broccoli floret.  Each sprout is now a tasty explosion of awesomeness!Fried Broccoli with Dipping SauceI served them with a spicy bleu cheese sauce.
Fry-day: Broccoli
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: ½
  • Calories: 177
  • Fat: 17
  • Carbohydrates: 6
  • Fiber: 3
  • Protein: 2
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Bunch Broccoli
  • 2 Oz Bleu Cheese Dressing
  • 1 tsp Frank's Red Hot
Instructions
  1. Separate the florets from the broccoli stem
  2. Deep fry until golden brown and crispy
  3. While the broccoli is frying, combine the bleu cheese and Frank's red hot
  4. Serve with the dipping sauce!
 

DeLonghi Deep Fryer
If you follow the blog, you know that I’ve gotten a little obsessed lately with my Deep Fryer to the point where I post a weekly Fry-day article. I had one of these in college and it always made me feel guilty using it. I feel so liberated that there are all sorts of keto friendly fried foods like nuggets, wings and brussels sprouts!
Cone Filters, 50 Pack
To keep your frying oil clean, you really need to filter it on a regular basis. Fryers will come with one or two filters in the kit but they run out fast. This 50 pack will keep you going for well over a year
Filter Stand
Use this stand in conjunction with standard cone filters to easily filter your oil. This system is in place of the filtering method that comes with your fryer.

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Cauliflower Casserole https://cavemanketo.com/cauliflower-casserole/ https://cavemanketo.com/cauliflower-casserole/#comments Wed, 29 Jan 2014 22:56:23 +0000 https://cavemanketo.com/?p=3822 I’m always looking for new ideas for casseroles that last the week. I call these 5-day dishes that can be made on Sunday, stored and reheated each day for lunch. I find that this is the easiest way to maintain keto. You only choose to do keto once a week when you cook and it …

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I’m always looking for new ideas for casseroles that last the week. I call these 5-day dishes that can be made on Sunday, stored and reheated each day for lunch. I find that this is the easiest way to maintain keto. You only choose to do keto once a week when you cook and it takes a lot less time during the busy week. This week’s inspiration comes from Cauliflower.  Its a vegetable that I didn’t eat much of before keto but I’ve really become attached to.  Its simple to get and takes flavoring well.
Chicken Thighs in Casserole DishThe first step is most of these casseroles is to prepare the main meat.  I’ve started a new practice of cooking the meat THEN chopping it.  In the past, I’ve often chopped the raw chicken thighs then cooked them in a pan.  It turns out it is significantly less prep time to cook then chop as opposed to chopping then cooking.  The negative is it takes more physical time to cook the chicken in the oven but the tradeoff is less time sitting there and chopping.  Anyway, so load up your chicken thighs in a casserole dish, cover with salt and pepper, and cook for 60 minutes at 350 degrees.Bacon ready for Convection OvenIn the same spirit, I also cook the bacon in my little convection oven as a time saver.  So this and the chicken will be cooking as I prep the rest of the meal.Head of CauliflowerNow on to the cauliflower.  For this recipe, wash the cauliflower, then flip it over and cut out the leaves.Cut up CauliflowerThen chop the cauliflower into sections, discarding the main stem. Continue  to chop them up into bite sized florets and then cook them in the microwave.  I should note that you could substitute fresh cauliflower for 3 10 Oz bags of frozen.Crumb CatcherMy wife bought me this neat little contraption called a “Scrap Trap” that sits on top of a drawer. In our kitchen we don’t have a garbage disposal and I prep all the food on the island on the other side of the kitchen from the trash can.  I was constantly taking scraps and moving them from the cutting board to the trash. Not only was it taking up time but it stunk as I was constantly opening the trash bag.  I didn’t think I was going to use the thing but its one of my favorite additions as I can use it as a mini trash bag during meal prep and just empty it at the end.Sliced OnionsDice the onions.  Diced PeppersAnd the Peppers.Bacon GreaseGrab a dollop of Bacon Grease.  You do have a bacon grease holder, right?Melting Bacon GreaseAnd melt it in a cast iron skillet.Frying Peppers and OnionsCook the peppers and onions until lightly browned and tender.Monterey Cheese Ready for ShreddingNext, we need to shred the cheese using a food processor.  You can buy it preshredded at the store but they often add potato starch to make sure the cheese doesn’t bind and this adds carbs.  I prefer less processed anyway.  I think you get a better quality cheese when you buy it in blocks.Shredded Monterey CheeseHere’s the shredded Monterey Jack.Shredded Cheddar CheeseDo the same for the cheddar.Finished BaconMmmm, our bacon is done!  Don’t eat it before you add it to the recipe!!Cooked Chicken ThighsAlso, here’s the finished chicken thighs.  They are now super easy to cube.Chopped Chicken ThighsCube the chicken and add it to a large mixing bowl.Chicken and Green OnionsThrow in the green onions.Adding CauliflowerAnd the cauliflower.Adding the Peppers and OnionsAnd the Onions and Peppers.Adding the BaconAs well as the bacon.Adding the Cream CheeseMaybe less pictures next time, also add the Cream Cheese and Heavy Cream.Adding the CheeseAnd 12 Oz of the cheese.  Reserve the last 4.Mixed Cauliflower CasseroleMix it up!  If it doesn’t look like gruel, its not a casserole!!Casserole in Dish with CheeseNow throw it all in really large casserole dish.  This one was exceedingly full, I wasn’t even sure it would fit!Finished Cauliflower CasseroleBake for 25 minutes covered at 350 degrees, then 5 minutes uncovered.Cauliflower CasseroleHere’s the finished product, ready to be sealed away for lunch!
Cauliflower Casserole
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 516
  • Fat: 34
  • Carbohydrates: 9
  • Fiber: 3
  • Protein: 44
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 12 Chicken Thighs (4 Oz. Each)
  • 1 Head Cauliflower (30 Oz. chopped)
  • 8 Oz Cheddar Cheese, Shredded
  • 8 Oz Monterey Jack Cheese, Shredded
  • 1 Bunch Green Onions (6 Green Onions, 75g total)
  • 6 Thick Cut Bacon Slices
  • 1 Medium Onion (162g)
  • 1 Medium Green Pepper (147g)
  • 1 Tablespoon Minced Garlic
  • 8 Oz Cream Cheese
  • 4 Oz Heavy Cream
  • Salt and Pepper to taste
Instructions
  1. Start by adding the chicken thighs to a casserole dish, adding salt and pepper, adding some water to about mid thigh and cooking at 350 degrees for 60 minutes
  2. OR chopping the chicken up and cooking it in a pan on the stovetop
  3. Cook the bacon in the oven for 15-20 minutes at 450 degrees (if using separate convection oven, otherwise cook it next to the chicken and watch it, probably 20-25 minutes)
  4. Chop up a head of cauliflower into florets
  5. Cook the cauliflower in the microwave on the vegetable setting
  6. Chop up the onions and peppers and pan fry
  7. If oven baking the chicken, chop up cooked chicken into a large bowl
  8. Add all of the other ingredients, reserving 2 Oz Cheddar and 2 Oz of Monterey Jack
  9. Add the mixture into a large, greased casserole dish and top with the remaining cheese
  10. Cover with foil and cook for 25 minutes at 350 degrees, then 5 minutes without the foil
 

Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!

Scrap Trap
This handy little invention attaches to a drawer in your kitchen and allows you to scrap the crumbs and extras off of your cutting board. Its a huge time saver to have a little trash bin right by your side while cooking. Dishwasher safe!
RSVP Stoneware Grease Keeper
Never throw away bacon fat. Ever! This thing is the coolest invention. It’s a little ceramic container that has a built-in filter that stores your bacon grease. You simply pour the grease into it when you’re done frying some bacon and its ready to spoon back into the pan next time you’re frying some veggies!
Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!

GlassLock 17 Oz. Square Food Container
These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure.

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Stuffed Peppers https://cavemanketo.com/stuffed-peppers/ https://cavemanketo.com/stuffed-peppers/#comments Thu, 23 Jan 2014 11:50:23 +0000 https://cavemanketo.com/?p=3497 So the other week I bought some sausages.  Well, a TON of sausages.  So I wanted to come up with some cool ideas to use them all. I like cutting up sausages and using the meat just like a ground beef or chicken. I also have been trying to eat more vegetables.  What I came …

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So the other week I bought some sausages.  Well, a TON of sausages.  So I wanted to come up with some cool ideas to use them all. I like cutting up sausages and using the meat just like a ground beef or chicken. I also have been trying to eat more vegetables.  What I came up with was Stuffed Peppers!SausagesLike I said, a ton of sausages …Frying SausageStart by taking two of the sausages and breaking them open.  Then pan fry them in a cast iron skillet.Frying OnionsAfter the sausage, use the left over grease to fry some thinly sliced onions.Frying Peppers and OnionsI also threw in some slices of green pepper from the reamed out pepper.Diced Parmesan CheeseFor the cheese component of this recipe I used Parmesan.  I just chopped a block of Parmesan into tiny squares.Stuffed Peppers StuffingNow it’s time to throw it all together!  Combine all of the ingredients in a bowl to make the stuffing.Mixed StuffingHere’s a shot of the mixed stuffing.Empty PepperFor the pepper, cut off the top and cut out the seeds and side supports.Peppers Ready for Cooking with Quail EggThen stuff ’em!  I had some quail eggs so I thew one in there for good measure. I baked two of these and used my toaster / convection oven for super quick meal making.Stuffed PeppersAnd here’s the finished product!
Stuffed Peppers
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 1 Pepper
  • Calories: 484
  • Fat: 35
  • Carbohydrates: 14
  • Fiber: 3
  • Protein: 30
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Green Peppers
  • 1 Small Onion
  • 2 Sausage Links
  • 1.5 Oz Parmesan Cheese
  • 2 Oz. Cream Cheese
  • 1 Egg
  • 2 Quail Eggs
Instructions
  1. Start by removing the skin of the sausage and cooking the sausage into crumbles
  2. Cut off of the top of the peppers and remove the seeds
  3. Chop up the tops of the peppers
  4. Chop up onions and cook the peppers and onions
  5. Chop up Parmesan cheese into small pieces
  6. Combine the peppers, onions, cheese, sausage and cream cheese
  7. Stuff the peppers with the stuffing and top with a quail egg
  8. Cook for 20 minutes at 400 degrees
 

Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.

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Spaghetti Squash Pancakes https://cavemanketo.com/spaghetti-squash-pancakes/ https://cavemanketo.com/spaghetti-squash-pancakes/#comments Thu, 09 Jan 2014 00:01:07 +0000 https://cavemanketo.com/?p=3213 Earlier this week I made some Spaghetti Squash with Meat Sauce and it was amazing!  It got me thinking, what else could I do with Spaghetti Squash?  Its very stringy and it reminded me a lot of my previous experiments with faux potatoes.  Particularly, the turnip hash browns I’ve made in the past. With that …

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Earlier this week I made some Spaghetti Squash with Meat Sauce and it was amazing!  It got me thinking, what else could I do with Spaghetti Squash?  Its very stringy and it reminded me a lot of my previous experiments with faux potatoes.  Particularly, the turnip hash browns I’ve made in the past. With that as inspiration I decided to make some Spaghetti Squash Pancakes!
BaconLike every good keto recipe, this one starts with bacon!  Get out your cast iron skillet and get frying!Bacon with Bacon PressI like my bacon flat so I always use a bacon press for more even cooking.Finished BaconHere’s the finished bacon, YUM!Leftover Spaghetti SquashI made Spaghett Squash the other night for my Spaghetti Squash with Meat Sauce recipe.  If you don’t already have some in your fridge, prepare it via this recipes.EggsStart with two eggs in a bowl.Spaghetti Squash with EggsThen add the Spaghetti SquashCheese and Spices with Spaghetti SquashThrow the rest of the spices and the cheese into the mixture.Spaghetti Squash MixtureMix it all up!Added Bacon to Spaghetti Squash MixtureNow crumble the bacon into the mixture.Final Spaghetti Squash MixtureHere’s the final mixture.Cast Iron Skillet with Bacon GreaseNow add some bacon grease into the cast iron skillet and get it really hot!  Ideally you just cooked the bacon in this pan so you probably won’t have to add any additional grease.   Frying Spaghetti Squash PancakesSplit the mixture into four sections and spoon it into the pan.  Use something like a fish spatula to push down on the piles to make them flat like pancakes. Now at this point, it is very important that you DON’T touch the mixture.  You need the bottom to set.  The amount of time required on one side isn’t totally set, but the edges will start to get brown and you’ll notice that the pancake feels like it can be flipped with the spatula.Frying Spaghetti Squash PancakeFlip it when it looks like this!Spaghetti Squash PancakeTop with some sour cream and you’ve got one scrumptious breakfast!  I think Spaghetti Squash might make an even better pancake than potatoes in this format!
Spaghetti Squash Pancakes
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 2 pancakes
  • Calories: 287
  • Fat: 18
  • Carbohydrates: 10
  • Fiber: 2
  • Protein: 19
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 Slices Thick Cut Bacon
  • 2 Eggs
  • 284g (10 Oz) Cooked Spaghetti Squash
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
  • 1 teaspoon Onion Powder
  • 30 g (1 Oz) Parmesan Cheese
Instructions
  1. Prepare the Spaghetti Squash per this post
  2. Cook the bacon until crisp
  3. Add the eggs, Spaghetti Squash, spices and cheese to a bowl and mix
  4. Crumble the bacon and add to the mixture
  5. Heat some bacon grease in a skillet until shimmering
  6. Scoop the mixture into the bacon grease into four piles and use a spatula to compress the piles flat
  7. After the bottoms begin to brown, flip
  8. Optionally, serve with a dollop of sour cream and / or some chives!
Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Bacon Press
The Bacon Press is mandatory for anyone calling themselves a keto cook. Its such a simple but useful tool. You place it on top of your bacon to hold it down. That is it. But it yields perfectly flat bacon and is the only way to get a perfect bacon weave!
OXO Fish Spatula
This is hands down, my favorite spatula. I don’t even let it go in the dishwasher for fear I’ll need to use it during the hour wash cycle. Its that amazing. The longevity and flexibility allows you to get under bacon weaves or complex egg structures with ease.

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Caveman Keto Recipes: Creamy Cheesy Spinach https://cavemanketo.com/video-creamy-cheesy-spinach/ https://cavemanketo.com/video-creamy-cheesy-spinach/#respond Wed, 13 Nov 2013 14:05:33 +0000 https://cavemanketo.com/?p=3135 My go to keto side.  So easy, so good! Check out the original recipe for the full ingredients, tools used and nutrition information: Creamy Cheesy Spinach

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My go to keto side.  So easy, so good!

Check out the original recipe for the full ingredients, tools used and nutrition information: Creamy Cheesy Spinach

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Mashed Cauliflower https://cavemanketo.com/mashed-cauliflower/ https://cavemanketo.com/mashed-cauliflower/#comments Tue, 02 Apr 2013 20:56:02 +0000 https://cavemanketo.com/?p=2157 Mashed Cauliflower: There are many like it, but this one is mine.  This version turned out really well, I actually mashed it with a potato masher instead of grinding it to a pulp like usual. I served it at Easter along with Green Bean Casserole and Ham.Here’s the finished mashed cauliflower, it worked out really …

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Mashed Cauliflower: There are many like it, but this one is mine.  This version turned out really well, I actually mashed it with a potato masher instead of grinding it to a pulp like usual. I served it at Easter along with Green Bean Casserole and Ham.Mashed CauliflowerHere’s the finished mashed cauliflower, it worked out really well!Whole Head of CauliflowerStart with a whole head of cauliflower.  Make sure to wash it.Removing Cauliflower LeavesThen, flip it over and cut off all of the leaves.  Then cut out the stump in the middle.Chopped CauliflowerChop the cauliflower down to manageable sized pieces.Bacon on cooking panFor the bacon, I chose to cook it in the convection oven. I like pan frying bacon but when I’m trying to multitask, it works well to use the oven. Also this smaller oven is much faster to heat up and the convection cooks the bacon in 15-20 minutes from cold.Cooking baconHere’s the bacon in the convection oven.Cooked BaconAnd the finished bacon!Crumbled BaconWhen it cools, crumble it into pieces.Cubing CheeseNow, onto the cheese.  For this recipe I like to make cubes of cheese. This cheese slicer really makes quick work of large blocks of cheese. I find that knives get stuck when cutting the cheese.Cubed CheeseI cut up cubes of both cheddar and Monterey Jack.Boiling WaterNow, boil some water for the cauliflower.Boiled CauliflowerHere’s the boiled cauliflower.  8-10 minutes should do it.  It should slide off a fork.Draining CauliflowerMake sure to drain it well.Mashing CauliflowerNow for the fun part, take the potato masher and go crazy. Also add the cream cheese at this step. I used to take an immersion blender and go to town on the cauliflower but I found that the hand masher results in a better, less liquidy final product. Adding Cheese and BaconAdd the cheese and bacon. After this step I also put it in a casserole dish and baked it for 10 or so minutes.  This is optional but allows the cheese to melt more.Mashed Cauliflower with Low Carb Bourbon Glazed Ham and Cheesy Green Bean CasseroleI served the Mashed Cauliflower with some green bean casserole and ham for Easter dinner.
Mashed Cauliflower
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: ⅙th
  • Calories: 210
  • Fat: 15
  • Carbohydrates: 8
  • Fiber: 4
  • Protein: 12
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Head Cauliflower
  • 2 Oz. Cream Cheese
  • 5 Slices Bacon
  • 2½ Oz. Cheddar Cheese
  • 2½ Oz. Monterey Jack Cheese
  • Salt and Pepper to taste
Instructions
  1. Cook the bacon and crumble
  2. Wash, deleave and chop up the cauliflower
  3. Bring some water to a boil, then add the cauliflower and boil for 9 minutes
  4. While the cauliflower is boiling, cube the cheeses
  5. Drain the cauliflower
  6. Mash the cauliflower, then add the cream cheese and mash again
  7. Season with salt and pepper
  8. Stir in the cheese and bacon
  9. (Optional) Transfer to a baking dish and bake for 10 minutes @ 350 degrees
 

Cheese Slicer
This kitchen accessory is perfect for anyone who entertains! It can quickly cube medium to hard cheese in a flash. Much easier than getting out a knife and yields consistent sized cubes.
Potato Smasher
Even though potatoes are a no-no on the keto diet, it doesn’t mean this common kitchen accessory is worthless. Use it to smash cauliflower or to rough shop any sort of veggies. Often the veggies used in keto have a high water content so smashing by hand yields much more consistent, less watery faux potatoes!
Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.

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Garlic Asparagus https://cavemanketo.com/garlic-asparagus/ https://cavemanketo.com/garlic-asparagus/#respond Sat, 30 Mar 2013 09:26:30 +0000 https://cavemanketo.com/?p=2091 I always forget about asparagus. I get so caught up in throwing cheese and bacon all over my vegetables that I forget there are simple, easy to make vegetables as well. So for this recipe I’m not going to use bacon or cheese! The asparagus turned out really well and I even decided to get …

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I always forget about asparagus. I get so caught up in throwing cheese and bacon all over my vegetables that I forget there are simple, easy to make vegetables as well. So for this recipe I’m not going to use bacon or cheese!

Finished garlic asparagus

The asparagus turned out really well and I even decided to get fancy on the presentation! I think my former scoutmaster would be proud of my log cabin design 🙂Asparagus

Start with washing the asparagus spears.split asparagus

Then separate the bottoms off of the spears and discard.  In order to do this, grab the asparagus with your left and right hand.  Place your right thumb on the base and bend the asparagus.  Then, there will be a point where it naturally wants to snap.  Snap it.chopped asparagus

Chop the asparagus in half.boiling water blanching asparagus

For ideal color and to make sure they don’t overcook, I blanched the asparagus.  This is optional but does yield a better dish.  To blanch it, just boil some water, throw the asparagus in, and cook for 2-3 minutes.drained asparagus

Then strain them and shock them with cold water.

Butter and garlic in skillet

Now for the frying!  Combine the butter and garlic in a skillet.

Frying Asparagus

Then throw the asparagus in there.Finished Garlic Asparagus

Cook until crisp and you’re done!

Garlic Asparagus
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: ¼th
  • Calories: 61
  • Fat: 6
  • Carbohydrates: 3
  • Fiber: 1
  • Protein: 1
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 225 g Asparagus (1 bunch)
  • 2 Tbsp Butter
  • 1 Tbsp Minced Garlic
Instructions
  1. Wash the asparagus and separate the stalks
  2. Boil some water and cook asparagus in boiling water for 2-3 minutes
  3. Drain the asparagus and cool in cold water
  4. Heat the butter and garlic in a skillet
  5. Fry asparagus until crisp and browning
Notes
I used more garlic than per the recipe and it was too much, so I reduced it here. In the picture I was using 2 Tbsp garlic.
 

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